📝 SIT-AND-REACH FLEXIBILITY CHECKLIST – DOWNLOAD AVAILABLE

Tight Hamstrings + Tight Low Back (6-Week Plan) – CHECKLIST FORM DOWNLOAD

INSTRUCTIONS

  • 🏃 Warm up first (3–5 min light cardio)

  • 🤸 Dynamic stretches before workouts

  • 🧘 Static stretches after workouts or rest days

  • 📏 Track fingertip reach weekly

  • ⚠️ Keep spine neutral — no rounding

✅ PRE-WORKOUT / WARM-UP (5–8 MIN)

Exercise Reps Done
🔄 Leg Swings (Forward & Side) 10–12 each leg ☐
🦵 Dynamic Hamstring Reach / Leg Kick 10–12 each leg ☐
↩️ Walking Lunges with Twist 8–10 per side ☐
🐱🐮 Cat-Cow (Spinal Mobility) 8–10 reps ☐

✅ STRENGTH & CORE (2–3X/WEEK)

Exercise Sets × Reps Done
🍑 Glute Bridges 3 × 12 ☐
🐶 Bird Dogs 3 × 8–10 per side ☐
🪨 Planks (neutral spine) 3 × 20–30 sec ☐
🏋️ Romanian Deadlift (light) 3 × 8–10 ☐

✅ POST-WORKOUT/STATIC STRETCH (8–12 MIN)

Stretch Hold Done
🛏 Supine Hamstring Stretch (strap/towel) 30–45 sec each leg ☐
🪑 Seated Forward Fold (neutral spine) 30–60 sec ☐
🪜 Elevated Hamstring Stretch 20–30 sec each leg ☐
🦵 Hip Flexor Lunge Stretch 30 sec each side ☐
🙏 Child’s Pose w/ Side Reach 20–30 sec each side ☐

📈 WEEKLY PROGRESS TRACKING

Week Fingertip Reach (cm/in) Notes
1 _____________________ ________________________________________________
2 _____________________ ________________________________________________
3 _____________________ ________________________________________________
4 _____________________ ________________________________________________
5 _____________________ ________________________________________________
6 _____________________ ________________________________________________

✅ TIPS FOR SUCCESS

  1. 🦵 Warm up hamstrings before stretching
  2. 🦵 Breathe deeply — relax muscles
  3. 🦵 Avoid forcing the stretch
  4. 🦵 Track fingertip reach weekly
  5. 🦵 Strengthen core and glutes to protect lower back

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